捲腹 Crunch
核心 Core 新手適合 Beginner OK
研究排名 Research Rankings
核心 Core
#1
增肌 Hypertrophy
在四種腹部運動中，捲腹產生最大的腹直肌活化與淺層腹壁厚度增加，最直接針對腹直肌。 Among four abdominal exercises the crunch produced the greatest rectus abdominis engagement and superficial abdominal wall thickening, most directly targeting rectus abdominis.
借力風險 Compensation Risk
moderate moderate
產婦或腹直肌分離者會增加白線變形 Increases linea alba distortion, risky for postpartum/diastasis populations
新手建議 Beginner Tips
控制動作範圍，避免頸部代償拉扯 Control range of motion and avoid pulling with the neck